Comparing Nutrients in 7 ounces Crackers, standard snack-type, with whole wheat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Almonds	Recommended Dietary Allowance
Energy	31.7% 919kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	36.5% 35.4g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	27% 8.62g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	82% 14g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	33% 42.8g	130g per day for Men 19-50 years
Sugars	28.5% 20.7g	12% 8.63g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.49% 0.36g	0.3% 0.22g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.48g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 19.2g	% 7.84g	g per day for Men 19-50 years
Fiber	25.6% 9.72g	65.3% 25g	38g per day for Men 19-50 years
Protein	26% 14.5g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.2% 8.84mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.8% 115μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Almonds	Recommended Dietary Allowance
Calcium	33% 331mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	227% 2.05mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	91% 7.24mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	101% 706mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	12% 415mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	31.4% 17.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	99% 1484mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, standard snack-type, with whole wheat vs Almonds:

• Crackers, standard snack-type, with whole wheat have 1.6 times more Vitamin B1, 1.2 times more Vitamin B3, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 4.7 times more Vitamin B2 and 8.8 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Almonds have similar amounts of Vitamin B5 per 7 oz.
• Both Crackers, standard snack-type, with whole wheat as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Crackers, standard snack-type, with whole wheat vs Almonds:

• Crackers, standard snack-type, with whole wheat have 2.1 times more Selenium and 748 times more Sodium than Almonds.
• While Almonds contain 1.6 times more Calcium, 5.2 times more Copper, 5.7 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus, 3.5 times more Potassium and 2.8 times more Zinc than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, standard snack-type, with whole wheat have 297.3 times more Omega 3, 3.2 times more Carbohydrate and 2.4 times more Sugars than Almonds.
• While Almonds contain 1.3 times more Energy, 2.8 times more Fat, 1.8 times more Omega 6, 2.6 times more Fiber and 2.9 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Almonds have similar amounts of Saturated Fat per 7 oz.
• Both Crackers, standard snack-type, with whole wheat as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.